As promised in the Warm Up, Warm Up? post, we deliver to Power Athlete Nation the first of a 4 part warm up series. This movement demo covers “the home position” of the Dead Bug.
Ethan is a Power Athlete lackey and the official #BALBOAJACKED custodial specialist. While on his way to clean up a mess, I get him into “the home position” of the Dead Bug and give you an extremely effective method to develop the ability to mobilize your trunk while actively stretching your hamstrings. He steals the show here casually knocking out a 2 minute dead bug.
How do you get better at Dead Bugs? Do more Dead Bugs.
The primary thing to focus on as you work on these is trunk position. You need to keep your “spine painted on the ground.” If your:
- low back starts to come off the ground
- ribs elevate
- tailbone comes off the ground
- neck “cranes” / cervical spine goes into extension
- head comes off the ground
- knees go into flexion to release the hammy stretch
- hips go into extension to release the hammy stretch
… then you have failed. Basically, if your position changes, you fail. Either get back into position immediately or rest until you are capable of regaining the good position.
Now, assuming you have good trunk position we need to challenge that. How we do that is by flexing your hips as much as you can with your tail bone on the ground while maintaining locked quads and dorsiflexed feet. Ethan’s feet are also “forward” relative to a standing position. If you are duck footed
may God have mercy on your soul you will need to actively internally rotate your legs from your hips.
Your ability to mobilize your trunk during the active hamstring stretch in “the home position” and in any subsequent progression of the Dead Bug will transfer over to your ability to mobilize your trunk in the primary lifts: Squat, deadlift, press, bench, and power clean.
Try it out. How long can you hold the home position of the Dead Bug without breaking?
Fun fact, when we refer to the trunk we refer to everything from your head to your hips. Some people call this a core but John Welbourn hates it when people refer to his mid-section as a “core”…
“Apples have cores. Don’t compare me to an apple.”
I am the COO of Power Athlete, co-host of Power Athlete Radio, and a Power Athlete Coach. I've been coaching athletes, training clients, and educating 1,000s of coaches around the globe since 2007. I'm a lifelong multisport athlete, but my focus was football up through college where a neck injury forced me to hang it up.
Now I'm a stickler for productivity, and have a burning desire to empower athletes, coaches, and every day people who are striving to be better versions of themselves.
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